If you just LOVED Monday, well you are going to just HEART today!
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CrossFit Cardiff WoD
Within 30mins, complete as many rounds as possible of:
Rest for double the time taken to run the distance.
- Film your technique while performing 5 of your best press ups VIDEO
1.Tempo press ups - 4 sets x 5 reps (1s down, 1s pause with chest hovering above the floor and a fast ascent) VIDEO
1.1 After set 1 perform a single arm dumbbell (light) bench press - 5 reps on each arm (5s down and 5s up) - keep your lats and chest activated the whole time. VIDEO
1.2. After set 2 perform a single arm overhead press with either a small (1.25,2.5kg) plate, light dumbbell or light kettlebell (hold by the handle) - 5 reps on each arm (5s up and 5s down) - keep your lats and chest activated the whole time. VIDEO
Preferably perform this exercise with a kettlebell (by the handle), however, if it is too heavy then do not worry!
1.3. After set 3 perform shoulder taps x 20 reps VIDEO
1.4. After set 4 perform push up hold to plank x 10 reps